How to lose weight during the breastfeeding period without affecting breast milk

Weight loss during lactation requires a balance between nutritional supply and calorie control, which can be achieved through adjusting dietary structure, moderate exercise, and other methods, usually without affecting milk secretion. The key is to ensure the intake of high-quality protein, water, and trace elements, and avoid extreme dieting or vigorous exercise.

1. Dietary structure adjustment

During lactation, an additional 500 calories should be added daily, and it is recommended to choose high nutrient density foods. Prioritize the intake of high-quality proteins such as fish, lean meat, and legumes, paired with whole grains and dark vegetables. The main cooking method is steaming and stewing, reducing the use of fried foods. Can stabilize blood sugar levels with small and multiple meals, avoiding overeating.

2. Scientific calorie control

Daily calorie intake is not recommended to be less than 1800 calories, and total calories can be controlled by reducing refined sugar and saturated fat. Replace desserts with low sugar fruits and choose sugar free drinks. Recording diet can help identify hidden sources of calories, but it is important to ensure that key nutrients such as calcium, iron, and vitamin D are met.

3. Moderate aerobic exercise

Low intensity exercise can be started after 6 weeks postpartum evaluation by a doctor. Fast walking, swimming, postpartum yoga, etc. should be done 3-4 times a week for 20-30 minutes each time. Timely replenish water and a small amount of carbohydrates after exercise to avoid lactic acid accumulation that affects the taste of breast milk. The intensity of exercise is measured by slight sweating and the ability to engage in normal conversation.

4. Strength training assistance

Core training for rectus abdominis muscle separation recovery, resistance exercises such as manual squats, can improve basal metabolic rate twice a week. Before and after training, it is necessary to fully warm up and stretch to avoid excessive weight. Pelvic floor muscle exercise should be carried out throughout the entire lactation period, and it is recommended to use Kegel exercises.

5. Daily routine and stress management

Ensure 7 hours of segmented sleep per day. Elevated cortisol levels can easily lead to abdominal fat accumulation. Stress can be relieved through meditation and deep breathing. Milk secretion is related to prolactin, and anxiety may affect production. It is recommended that family members share the burden of parenting.

It is recommended to control the weight loss rate during lactation at 0.5-2 kilograms per month, as rapid weight loss may release stored toxins into breast milk. Drink no less than 2 liters of water daily, and supplement 200 milliliters of warm water before and after breastfeeding. Regularly monitor the baby's weight growth curve, and if there is a significant decrease in milk production, the weight loss plan should be suspended. You can consult a registered nutritionist to develop personalized plans and avoid self consumption of weight loss products or excessive restriction of staple foods. Maintain patience, postpartum physical recovery requires a 6-12 month cycle.